Stretching

Stretching biceps and quadriceps is advisable not only to stretch after your push-ups or weight lifting workout, but also to maintain or improve your arms’ the range of motion.

How? It is possible to do the following exercises either standing (keeping your legs slightly bent), or sitting (on a chair, on the floor or on your heels). I’ll now show you how to stretch your superior arts’ muscles:

• Biceps: keeping your chest straight, raise your left arm in front of you so that it is parallel to the ground. Grab the elbow or wrist with your right hand from below and pull the left arm across your chest without turning your trunk. Keep your left arm straight and your breast open.
• Triceps: raise your left arm upwards, then flex your forearm backward, placing the palm of your hand in the center of your back, in correspondence of the upper vertebras. With the counter-lateral hand, grab the elbow of the stretching arm, and push it backward and down, until you feel the tension.
• Biceps and triceps: keep your left arm in the above-described position, than flat your right forearm arm behind your back from below, so that your hands can join at the in correspondence of the central vertebras, than try to grab your fingertips.

Keep each position for at least 40 seconds, then change sides.